3.18.2022
Warm-up
[3:00-20:00]
12:00 EMOM
min 1: 15 Banded Good Mornings + 5 Inchworm Push-Ups
min 2: :20sec Passive Hang + :20sec Active Hang
min 3: 6 Hang Muscle Snatch + 6 Overhead Squats
min 4: 10 Kip Swings + 5 Strict Knee Raises
Skill Work
[15:00-35:00]
Guided WORK:
EMOM 10-12:00
1: RMU skills/progression reps
2: 10-15s ring support hold at top and/or at bottom (can modify to bar dips here)
Progression Ideas:
-Support Hold (both top of dip and bottom of dip)
-Ring Row Muscle-Up Transitions
-Hollow Rock Ring Row Muscle-Up Drill
-Toenail Spot Muscle-Up
-The Kip Swing
-Spotted Ring Muscle-Ups
-Seated Banded Ring Muscle-Ups
Strength version: (for those that don’t want to work on or care about Ring Muscle Ups)
EMOM 12:00
1: 4-6 diamond push ups
2: 10-20s Ring or bar dip support hold
Metcon
[35:00-53:00]
The Revenant (AMRAP - Rounds and Reps)
18:00 AMRAP
9 Chest to Bar
9 Ring Dips
9 Power Snatch 95/65#
9 Toe to Bar
9 Overhead Squats 95/65#
CC: Push/Threshold
Goal: 4+ Rounds
This is a great workout to practice some volume work on the barbell and gymnastics. Most should come out and pace this more than you think you should from the get-go. Break up the snatches as needed and toe to bar early to allow for more consistent sets on the ring muscle-ups.
Open/RX+: 7/6 Ring Muscle Up, 12 Power Snatch, 12 Toe to Bar, 15 Overhead Squats
The Revenant Build (AMRAP - Rounds and Reps)
18:00 AMRAP
9 Banded Strict Pull-Ups
9 Push-Ups
9 Hang Power Snatch
9 Strict Knee Raises
9 Overhead Squats
Cool Down/Stretch
[53:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Standing Straddle
:30/:30 Rig Crossbody Lat Stretch
Accessory Work
Metcon (Weight)
4 Rounds For Quality
50ft Mixed KB Front Rack / OH Carry
50ft Mixed KB Front Rack / OH Carry
100ft hand over hand sled pull
25 Banded Face Pulls
EXTRA Competitor WOD
Snatch (1 reps x 8 sets; every 90s All sets @82%+)
Snatch Pull (4-3-3-3; Rest as needed)
4 Reps @ 95% 3 Reps @ 102-105%
Back Squat (6 reps x 6 sets; every 3:00 All sets @75%)
Metcon (4 Rounds for reps)
40:00 EMOM
1: 15/12 Cal Bike
2: 7 Burpee Box Jump Over 30/24"
3: 15/12 Calorie Ski Erg
4: 5 D-ball Cleans 150/100#
